The Best Morning Drink for Better Blood Sugar, According to Dietitians

From eatingwell.com

The right morning drink can help prevent blood sugar spikes and crashes. Here’s why registered dietitians recommend a well-balanced smoothie 

KEY POINTS

• Some drinks have lots of added sugar. A balanced smoothie might help blood sugar. 
• Adding fibre, protein and healthy fats is key to making a smoothie that’s good for blood sugar. 
• Try water, unsweetened coffee, green tea or herbal tea for other blood sugar–friendly drinks.

Eating a balanced breakfast each morning can have a big impact on your blood sugar levels, and what you sip on is important, too. Many people don’t realize that their favourite flavoured coffee drinks and juices are loaded with added sugars that can cause blood sugar to spike. But more intentional drink choices—such as a well-balanced smoothie that has protein, healthy fats and fibre—can be a much better option in terms of impacting your blood sugar.

When made with the right mix of fibre-rich fruits and vegetables, protein and healthy fats, a smoothie digests more slowly than many sugary drinks, helps minimize post-meal blood sugar spikes, and supports steadier energy through the morning. 

Here’s why registered dietitians recommend starting your day with a nutritious smoothie for better blood sugar, and why blending in protein, fibre-rich fruits and vegetables, and healthy fats is so important.  

Why a Well-Balanced Smoothie Is the Best Morning Option for Better Blood Sugar

It’s Hydrating

After not eating or drinking for eight hours or so while sleeping, many people wake up slightly dehydrated. When you’re dehydrated, your blood volume drops, which can make blood sugar concentrations appear higher, says Lindsay Cohen, RDN.

“A smoothie provides a significant amount of fluid, especially when water or unsweetened nut milk is used as a base, helping to prevent dehydration,” Cohen says.

Hydrating doesn’t directly lower blood sugar, says Serena Pratt, M.S., RDN. But it can help indirectly by supporting consistent routines, appetite and focus, all of which can influence food choices and other lifestyle habits that play a role in blood sugar management.

It’s High in Fibre, Which Helps Stabilise Blood Sugar

Fruits like blueberries, strawberries and blackberries add a sweet flavour to your smoothies along with fibre, which supports satiety and blood sugar control, says Kimberly Gomer, M.S., RD. Similarly, veggies like spinach, kale and riced cauliflower add fibre without much sugar.

Fibre supports digestion and slows stomach emptying, which helps slow the absorption of sugar into the bloodstream, contributing to a more gradual rise in blood sugar. When you have a sugary drink without fibre, like soda or juice with lots of added sugars, there can be a larger spike in blood sugar.

Adding Healthy Fats Can Leave You Feeling Full and Satisfied

Chewing your food helps signal feelings of fullness and satisfaction, so you’re not immediately thinking about eating something else. But when you drink a smoothie, there isn’t much chewing involved. “As a result, a smoothie can go down quickly, and it may not register as being as satisfying as a meal eaten with a utensil,” Pratt says. 

This doesn’t mean a smoothie isn’t a good idea; you just need to make sure it contains the right ingredients. Blending in some healthy fats can help, since they take a while to break down and digest, leaving you more satisfied. “Adding healthy fats, like nut butter, chia or flax seeds, avocado or full-fat Greek yogurt, helps slow down stomach motility, increasing satiety and supporting a steadier rise in blood sugar,” Pratt says.

Adding Protein Helps Minimise Blood Sugar Spikes

Having some protein in the morning gives you energy for the day, while also increasing satiety and helping keep blood sugar levels stable. 

“Protein is digested more slowly than carbohydrates, and when consumed with carbohydrates, can help slow how quickly the blood glucose rises,” Cohen says. “Protein also stimulates the release of hormones that slow down gastric emptying and can actually improve your body’s insulin response.”

Greek yogurt, soy milk, dairy milk and protein powder are all good options if you’re looking to add some protein to your morning smoothie.

Other Drink Options to Consider:

• Water: Water contains no sugar or carbohydrates and is one of the best ways to stay hydrated. “When you are dehydrated, your blood volume decreases, which makes the glucose in your bloodstream more concentrated,” Cohen says. “Drinking water helps the kidneys flush out excess sugar through urine and helps maintain a healthy blood volume.”
• Unsweetened green tea: Green tea is packed with antioxidants that may improve insulin sensitivity and lower blood sugar levels, research shows. “Over time, regular consumption of green tea has been associated with lower fasting glucose levels and improved long-term glycaemic control,” Cohen says. 
• Unsweetened coffee: Drinking unsweetened coffee may be associated with a lower risk of type 2 diabetes. Interestingly, the association isn’t as strong when people add sugar or artificial sweeteners to their coffee, researchers found. “Some people might find that coffee on an empty stomach can increase anxiety or GI symptoms, so pairing it with a balanced breakfast can help,” Pratt says.
• Protein coffee: “Combining coffee, milk and a scoop of protein powder combines caffeine and protein while avoiding sugary syrups or powders,” Pratt says. This can be a more blood sugar–friendly swap for a sugary latte. 
• Herbal tea: “Herbal teas are naturally caffeine-free, so they provide hydration without the potential cortisol rise that can occasionally cause temporary blood glucose fluctuations in sensitive individuals,” Cohen says.

• Our Expert Take

  If you’re looking for a morning drink that supports your blood sugar levels, consider a balanced smoothie made with fibre-rich fruits and vegetables, protein and healthy fats. Aside from being rich in nutrients, this type of smoothie can slow digestion, keep you satisfied and help you avoid the sharp blood sugar spikes you might experience after having a drink with lots of added sugars.

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• https://www.eatingwell.com/best-morning-drink-for-better-blood-sugar-11889073
  

Medical Compass: Protecting your vision when you have diabetes

From tbrnewsmedia.com

By David Dunaief, M.D.

A serious complication of diabetes is diabetic retinopathy (DR), which is the leading cause of blindness among U.S. adults. DR develops when high blood sugar damages the tiny blood vessels that supply the retina—the light-sensitive tissue at the back of the eye. Over time, this damage can lead to blurred vision and even permanent blindness, often in both eyes.

Despite the risks, many people with diabetes are not getting regular eye care. As of 2023, only about 66 percent of adults with diabetes received the recommended annual eye exam. This is concerning because early detection makes a huge difference. When DR is caught early, treatments are far more likely to prevent or limit lasting vision loss.

                                                                                                                                   METRO photo

A common complication: diabetic macular edema

A serious consequence of diabetic retinopathy is diabetic macular edema (DME). With DME, fluid builds up in the macula, the central part of the retina responsible for sharp, detailed vision. Swelling in this area can significantly impair eyesight, making everyday activities like reading or driving difficult.

People who have had diabetes for many years face the highest risk for DME. Unfortunately, symptoms often do not appear until the condition is advanced. By then, some of the damage may already be irreversible.

How is diabetic macular edema treated?

Treatments for DME often include eye injections of anti-VEGF medications, sometimes combined with laser therapy. These medications block vascular endothelial growth factor (VEGF), a protein that contributes to abnormal blood vessel growth and leakage in the eye. This can slow disease progression and, in some cases, improve vision.

A randomized controlled trial found that injections of ranibizumab (Lucentis), used alongside laser treatment—whether the laser was given immediately or delayed—were effective in treating DME. Other treatment options may include anti-inflammatory eye drops, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or steroids, which aim to reduce swelling in the macula.

Do diabetes medications reduce the risk of DME?

Surprisingly, medications used to treat type 2 diabetes do not necessarily reduce DME risk. In fact, some may increase it. The THIN trial, a large retrospective study, found that a class of diabetes drugs called thiazolidinediones—which includes Avandia and Actos—was linked to a higher incidence of DME compared to patients who did not use these medications.

After one year, 1.3 percent of patients taking these drugs developed DME, compared with just 0.2 percent of those who were not taking them. This increased risk continued throughout 10 years of follow-up. The FDA has also issued warnings about other serious side effects associated with this drug class.

The risk appeared even higher in patients who used both thiazolidinediones and insulin. However, researchers could not determine whether the increased risk was caused by the medications themselves or by more severe diabetes.

Not all studies agree. An ACCORD Eye sub-study did not find a link between thiazolidinediones and DME. That study examined retinal photographs from almost 3,000 participants. Both studies had limitations, including incomplete data on how long patients had taken the medications and how well their blood sugar was controlled. Researchers also noted that not all potential influencing factors could be accounted for.

Can diet and blood sugar control help protect vision?

Better blood sugar control does appear to reduce the risk of diabetic retinopathy. The main ACCORD trial showed that intensive glucose control using medications lowered the risk of DR progression. However, this approach also increased overall mortality and did not reduce major cardiovascular events.

These results suggest an important takeaway: how blood sugar is controlled matters. A nutrient-dense, plant-based diet that helps maintain healthy blood sugar levels may lower your risk of diabetic retinopathy and further vision loss—without the added risks seen with medication-intensive approaches.

Protecting your vision

If you have diabetes, the most effective way to protect your eyesight is to keep your blood sugar well controlled and to schedule yearly eye exams with an ophthalmologist. Regular screenings can identify problems early, when treatment is most effective and vision loss may still be preventable. This is especially important for people taking thiazolidinediones or those who have had diabetes for many years.

Because your eyes are often affected long before you notice symptoms, it’s important to stay proactive. It can make the difference between preserving your vision and losing it.

https://tbrnewsmedia.com/medical-compass-protecting-your-vision-when-you-have-diabetes/ 

Guarding Your Independence With Type 2 Diabetes: 7 Risks and Solutions

From everydayhealth.com

Type 2 diabetes doesn’t necessarily lead to a loss of independence on its own. But diabetes complications such as vision loss, muscle weakness, and cognitive decline can make it harder to maintain your quality of life on your own.

Mitigating and avoiding these risks starts with blood sugar control and weight management, but good diabetes management can go a step further. Other solutions can include exercising, sleeping right, and even staying socially active.

1. Risk: Vision Loss

Eyesight can be an essential part of maintaining your quality of life. But poorly managed blood sugar increases your risk of diabetic retinopathy, damage to the blood vessels in your eye’s retina that can lead to vision loss and blindness.

When insulin isn’t working effectively, too much sugar stays in your bloodstream. Over time, this can damage blood vessels throughout the body, says Charles Barron Jr., MD, chief medical officer of Friend Health, a provider for medically underserved communities in Chicago. 

“The eyes have very small blood vessels, and when we can't get blood flow to them, cellular death starts to occur,” Dr. Barron says.

More than 9.5 million people in the United States have diabetic retinopathy, including 26 percent of people with diabetes. It threatens the vision of 1.84 million of those people, about 5 percent of people with diabetes.

About 1 in 14 people with diabetes also develop diabetes-related macular edema, swelling in the macula (the central part of your retina) that can lead to blindness. It is the leading cause of vision loss among people with diabetes, says Jennifer Cheng, MD, chief of endocrinology at Hackensack Meridian Health in Neptune, New Jersey. 

Solution: Get Your Blood Sugar and Blood Pressure Under Control

Managing your blood sugar effectively is key for reducing your risk of diabetes complications, and vision loss is no exception. If you have hypertension, or high blood pressure, lowering your blood pressure could slow the progression of vision issues. Eating healthy foods, exercising regularly, losing excess weight, and taking prescribed medication can help. Injections or lasers can also treat macular edema.

2. Risk: Muscle Weakness (Sarcopenia)

Age-related loss of muscle mass and function, or sarcopenia, affects more than half of people age 80 and older. It can lead to depression, falls, and bone fractures, all of which can reduce your ability to get around on your own.

Type 2 diabetes can speed up this process, which makes it harder for you to control your blood sugar and to be physically active — leading to additional diabetes complications.

In fact, more than 22 percent of people age 50 and older with type 2 diabetes have sarcopenia, compared with 8.8 percent of people who do not have type 2 diabetes. Dr. Cheng says that the following factors contribute to this increased risk of muscle breakdown:

• Insulin resistance
• Chronic inflammation
• Increased accumulation of harmful substances in muscle fibres caused by high blood sugar 

Your risk may be greater if you have the following conditions:

• High blood pressure
• Low calcium levels
• Nerve damage
• Low amount of physical activity

Solution: Strength-Building Exercise

Regardless of your age, building strength can help maintain muscle mass and manage type 2 diabetes. Two or three resistance-training sessions each week can improve blood sugar control and help your body use insulin efficiently. You don’t even need to go to the gym and use heavy equipment to get results. Barron recommends using a can of food as a dumbbell and performing flexing exercises (think curls or overhead presses) to maintain strength. 

3. Risk: Foot Problems

People with type 2 diabetes have an increased risk of foot issues, from poor circulation to rare and serious conditions such as Charcot foot, that make it difficult or impossible to walk. About 15 percent of people with diabetes get diabetic foot ulcers, usually on the bottom of the foot. Although often preventable, they can lead to amputation in 14 to 24 percent of cases.

Foot issues can be the result of nerve damage or peripheral artery disease, which can reduce blood flow in your feet and can make it harder for foot sores to heal.

“The toes have very small blood vessels, and when circulation is compromised, these areas are particularly vulnerable,” says Barron, adding that doctors typically check your toes and feet for sensation changes and look for evidence of decreased blood flow.

Solution: Daily Foot Care

Wear shoes or socks around the house, and avoid going barefoot or exposing your feet to extreme temperatures, Barron says. Check your feet every day to prevent small problems from becoming large ones. If you develop a foot sore or ulcer, preventing infection by keeping it clean, bandaged, and medicated (when prescribed) is your best bet to avoid complications. Your doctor may refer you to a podiatrist or wound-care specialist for additional treatment.

4. Risk: Severe Hypoglycaemia

Medications that treat type 2 diabetes can lower blood sugar levels, but they can also cause levels to drop too low, known as hypoglycemia. These medications include sulfonylureas and insulin.

Symptoms include hunger, shakiness, and confusion. Though mild cases of hypoglycaemia can be treated with a sugary snack or drink, severe cases of hypoglycaemia cause a risk of losing consciousness, Barron says.

If you are at least 70 years old and have type 2 diabetes, you have an increased risk of being hospitalized for severe hypoglycaemia while taking insulin or sulfonylureas. The risk increases with age.

Solution: More Blood Sugar Testing

Testing blood sugar more frequently helps you make better decisions about medication. Barron says that doctors may monitor your blood sugar levels remotely to gauge blood sugar control more accurately. Continuous glucose monitors give you real-time updates and alarms so you can learn quickly if you have hypoglycaemia.

5. Risk: Chronic Fatigue

“Chronic fatigue is a prevalent and often overlooked symptom in type 2 diabetes, significantly eroding quality of life,” Cheng says. 

This is because high blood sugar from untreated type 2 diabetes affects your ability to convert sugar into energy. The build-up of sugar also causes your kidneys to work harder, leading to frequent urination that can interrupt your sleep.

Being overweight or having obesity can contribute to fatigue, as your body may have to work harder to perform everyday tasks.

Sleep comes into play, as well. People with type 2 diabetes often sleep poorly and wake frequently during the night, Barron says. These sleep issues, including obstructive sleep apnoea and insomnia, can contribute to fatigue.

Solution: Good Sleep Hygiene

Prioritize habits that lead to better sleep:

• Don't use electronic devices before bed.
• Exercise during the day.
• Keep blood sugar and blood pressure levels consistent.
• Limit daytime naps of more than 30 minutes.
• Create a comfortable sleep environment, free of light and noise.

In addition, talk to your doctor about getting tested and potentially treated for sleep apnea, a condition in which your airway is completely or partially obstructed during sleep. About 7 in 10 people with type 2 diabetes have obstructive sleep apnoea, which your healthcare team can help you treat.

6. Risk: Cognitive Decline

Losing mental function, such as memory, language, reasoning, and judgment, can limit your ability to do things on your own. Cognitive impairment increases as you age, and it is more common in people with type 2 diabetes, especially those age 65 and older. Risk factors may include obesity, chronic inflammation, and cardiovascular complications of diabetes.

Informally, the progressive brain disorder Alzheimer’s disease is sometimes called type 3 diabetes. The long-term blood sugar problems linked to diabetes may increase the risk of Alzheimer’s and speed memory loss by interfering with how brain cells function.

“Insulin resistance can impair brain cell function and communication,” Cheng says. “If there is not enough sugar in the brain, then there could be damage, especially with severe hypoglycaemia.”

Solution: Brain Stimulation

Maintaining stable blood sugar and staying mentally active can support brain health and functional independence, Barron says. Stimulating activities for your brain include playing cards or board games, learning a new language, trying a new recipe, visiting a new vacation spot, and even planning a dinner party. Trying new things can help your brain form new connections.

7. Risk: Social Isolation

Loneliness can affect quality of life and independence in many ways: Not only can it increase the risk of cognitive decline and conditions such as type 2 diabetes but it also affects mental health — with lonely people being twice as likely to get depressed.

People with type 2 diabetes are especially vulnerable to loneliness and social isolation, with nearly 20 percent of people with the condition also experiencing intense loneliness.

“From a social perspective, people may decline to go out because they feel like they're not going to be able to eat freely, they're embarrassed because they may have to check blood sugar, or [they experience] different social aspects that can impact whether they want to spend time with others,” Barron says. 

People who feel isolated or lonely are more likely to develop diabetes-related problems such as kidney disease, nerve damage, and eye damage than those who are more socially connected. In fact, the risk is about as strong as those associated with smoking, high blood pressure, and low physical activity.

Solution: Explore and Expand Your Community

To get a sense of belonging, take a class to learn something new with others, schedule time each day to stay in touch with family or friends, consider adopting a pet if you can care for one, introduce yourself to your neighbours, or join a community cause to get involved. It's also important to educate your family members and friends about type 2 diabetes so they can help you navigate certain situations, without putting pressure on you to do something you can’t because of the disease, Barron says. 

The Takeaway

• Effective management of type 2 diabetes, including control of your blood sugar level and weight, can substantially reduce the risk of complications that threaten your independence.
• If you do not control your blood sugar well, you may risk changes to your vision, muscle mass, and cognitive abilities, as well as foot problems, hypoglycaemia, and fatigue.
• In addition to good blood sugar control and metabolic health, solutions such as ensuring that your blood pressure is under control, exercising, and even staying socially active can help mitigate risks of complications.
• Talk to your healthcare team about the best ways to manage your type 2 diabetes and what change you can make to maintain and improve your quality of life.

https://www.everydayhealth.com/diabetes/guarding-your-independence-with-type-2-diabetes/ 

Meet Keith: Lifestyle Overhaul to Achieve Better Health with Type 2 Diabetes

From diabetes.org

In February 2025, I went to my wellness exam for the first time in at least seven years. My appointment was with the nurse practitioner (NP) of an internist I had not yet seen. The first shock to my system was when I stepped on the scale: 345 pounds. At 5'10", that placed my BMI at 49.5. The first thing my NP said was, "Tell me about the history of your weight.” I had been athletic in my teens and twenties, but somewhere along the way, I had lost control of my weight, and in turn my health. 

The second shock to my system was when I received the results of my blood test. My A1C was 13, my fasting glucose was 287. I was totally floored. I had been in denial regarding my health for quite some time, but the realization of these results jarred me. For a few days, I felt hopeless and sorry for myself. 

I had a video call and my NP had a plan of treatment. She prescribed metformin and Mounjaro. As a condition of taking Mounjaro, she insisted that I meet with a dietitian regularly. She prescribed the Freestyle Libre CGM. In addition, there was a lifestyle overhaul: a high-protein, low-carb, low-sugar diet, and regular exercise for 20 minutes, three times per week. 

The first couple of months were difficult. I had to figure out what I could eat without spiking my glucose. The CGM was incredibly useful. My dietitian opened my eyes as to how I viewed food in a healthy way, not as a crutch or coping mechanism, and she educated me immensely. The exercise was difficult as expected at first. I started strength training on my own, relying on my experience earlier in life. After about two months, I began counting calories. The Mounjaro provided a head start in terms of managing food cravings as well as quantity. 

It's now been 11 months, and I have lost over 155 pounds. I weigh around 190 pounds with a goal weight of 185 pounds. My A1C in December was 5, and my fasting glucose is 80. In August, the internist instructed me to stop taking metformin, relying only on Mounjaro and my lifestyle changes to manage my glucose. 

It took incredible effort to reach this point, but the important takeaways are that (1) this is possible, and (2) I now have a sustainable lifestyle centred around nutrition and fitness. 

https://diabetes.org/blog/meet-keith-lifestyle-overhaul-achieve-better-health-type-2-diabetes

Weekly Wellness: Preventing and managing Type 2 diabetes

From steamboatpilot.com

If you have Type 2 diabetes or are worried about developing it, there are steps you can take to manage the condition and be proactive about preventing it.

“There are a lot of tools in our tool kit,” said Margo Boatner, a certified physician assistant with UCHealth Endocrinology Clinics in Steamboat and Craig. “There are things in your control like your diet and lifestyle if you are worried about prediabetes or have a family history of it.

According to the Centers for Disease Control, approximately 1 in 6 Americans have diabetes, with the majority of those individuals having Type 2 diabetes. But new ways to manage the disease means more effective ways to live a healthier life. 

“If you have Type 2 diabetes, there are new medications that are very effective and safe to help you get your blood sugar level under control and help to prevent diabetes-related complications such as heart disease, kidney disease and certain degenerative eye conditions,” said Boatner.

What is Type 2 diabetes?

Type 2 diabetes is a chronic metabolic disease characterized by high blood sugar levels that gradually worsen.

In the body, it means insulin production has decreased while insulin resistance has increased, which results in uncontrolled blood sugar levels. Over time, chronic blood sugar levels that are too high can damage the kidneys, eyes, heart, nerves and blood vessels.

What can cause Type 2 diabetes?

Type 2 diabetes is strongly associated with family history, being overweight or obese, and/or being from certain ethnic backgrounds that are predisposed to the chronic disease.

While there is a tendency to blame a person’s diet for causing Type 2 diabetes, Boatner said that is just one of many factors that can contribute to the development of the disease.

“Diet is just one piece of the puzzle,” she said. “Healthy eating can be a challenge due to affordability, access to healthy food and the prevalence of heavily processed foods in our society. Genetics and lifestyle are other factors.”

How do you know if you have type 2 diabetes? What are the symptoms?

According to Boatner, people with Type 2 diabetes can be asymptomatic and go undiagnosed for years.

“People can think they are healthy and if they don’t see their doctor or have an annual screening, they might not know they have it,” she said.

However, once blood sugar levels hit a tipping point at about 300 milligrams per decilitre, individuals will likely begin to experience increased thirst, extreme hunger, visual disturbances, frequent urination, weight loss and fatigue.

“This is why it’s important to have annual physicals and blood work to screen for Type 2 diabetes beginning at 35, especially if you have a family history or other risk factors,” said Boatner.

How do you test for Type 2 diabetes?

There are three main blood tests to check for Type 2 diabetes.

• An A1C test measures the last three months of a person’s blood sugar levels.
• A fasting plasma glucose test measures blood sugar after at least eight hours of fasting.
• The oral glucose test measures blood sugar before and after drinking a glucose-containing liquid.

How can you prevent Type 2 diabetes if you have a family history or are in a ‘prediabetes’ stage?

At a prediabetes stage, you can make lifestyle changes to slow the progression of Type 2 diabetes. That includes adopting habits such as exercise, good nutrition and weight management, while possibly incorporating medication under the guidance of your provider.

“There are certain things within our control like our behavior around food and exercise, and there are some not within our control, like genetics and ethnic background and your metabolism,” said Boatner.

What about medications such as Ozempic or Mounjaro?

Managing diabetes can include the use of medications including semaglutides like Ozempic or tirzepatides like Mounjaro that are administered via weekly injections.

The medications work by mimicking a natural gut hormone in the body to stimulate insulin production, which in turn, lowers blood sugar levels. In addition, the medications slow the gastric system from emptying, so you feel fuller for longer periods. They decrease appetite as well.

“For the right person, these drugs are definitely reshaping how we are treating Type 2 diabetes,” she said.

Benefits of the medications include weight loss, regulated sugar levels, and a decrease or sometimes elimination of daily insulin shots. Cons are their costs, and the necessity to take them indefinitely as their benefits cease once a patient stops taking them. Most common side effects include nausea, heartburn and constipation, although these often improve with time.

“We start with a low dose to lessen the side effects,” said Boatner, “and then gradually increase the dose after four to six weeks.”

Talk with your provider when making decisions about your health

Boatner said it is important for patients to talk with their provider about treatment for Type 2 diabetes. Each patient should have an individualized plan that meets health needs while keeping goals in mind.

“There are factors you can control to help you lead your healthiest life with a diagnosis of Type 2 diabetes,” said Boatner. “We’re lucky we have new choices and effective glucose-lowering medications on the market to support patients.”

https://www.steamboatpilot.com/news/weekly-wellness-preventing-and-managing-type-2-diabetes/

If you have Type 2 diabetes are artificial sweeteners good for you? The short answer: No

From nortonhealthcare.com

If you have Type 2 diabetes and use artificial sweeteners, learn how they can affect blood sugar, inflammation and possibly brain health — get a doctor’s tips on healthier ways to manage your sweet cravings

Patients with Type 2 diabetes often are told to cut down on how much sugar they eat. If you have a sweet tooth, you may think you should cut sugar altogether and switch to artificial sweeteners.

“With Type 2 diabetes, your body does not correctly use the insulin created by your pancreas,” said Manikya Kuriti, M.D., an endocrinologist with Wendy Novak Diabetes Institute, a part of Norton Healthcare. “Instead of the insulin being used by cells as energy, your cells don’t respond. When the body produces more insulin to overcome this issue, your blood sugar rises — which can turn into serious health issues.

“This then requires you to manage your blood sugar in other ways, including with diet and exercise or medication. Each patient is different.”

The role of artificial sweeteners

If you need to reduce your blood sugar, you might think that consuming less “sugar” and replacing it with artificial sweeteners is the way to go. But it’s not that simple, according to Dr. Kuriti.

“There are studies that have found links between higher intake of artificial sweeteners and  cognitive decline,” Dr. Kuriti said. “The thought is these sweeteners can change the gut microbiome, which then causes inflammation. They also may change metabolic signals and disrupt how the body responds to insulin.”

There are a few artificial sweeteners available, and they affect the body in different ways:

• Aspartame: Based on observational studies, use of aspartame can result in cognitive complaints and mood fluctuations.
• Sucralose, saccharin, acesulfame potassium (also called acesulfame K or ace-K): These sweeteners have been shown to change the gut microbiome as well as interfere with normal metabolic processes. This could lead to inflammation.
• Stevia: This plant-derived product is newer than the others but is still a processed product. It seems to have minimal effect on insulin and glucose and leads to limited microbiome disruption compared with the others. Its potential benefits for people with diabetes derive from the fact that it is only partially absorbed in the small intestine, with much of it being fermented by gut bacteria in the colon. Because of this, its impact on blood glucose and insulin is much less than that of conventional sugar.
• Tagatose: A newly discovered sweetener called tagatose is not yet on the market and requires more research to determine if it has any long-term effects on health. At this time, clinical studies show very low increases in plasma glucose or insulin after ingestion of tagatose. Unlike sucrose, which fuels cavity-causing bacteria in the mouth, tagatose appears to reduce the growth of some of those bacteria, and evidence suggests it has probiotic effects to support healthy oral and gut bacteria. 

“It’s important to note that current research does not show artificial sweeteners directly cause dementia,” Dr. Kuriti said. “For people who already have a risk of dementia, there is a greater need to limit use of artificial sweeteners for long-term health.”

Those at greatest risk are people with diabetes who are older than 65 and have a history of stroke, high blood pressure, vascular disease and other heart issues.

If you have Type 2 diabetes, what should you do about sugar?

Patients who have Type 2 diabetes do need to monitor sugar intake, and high use of artificial sweeteners is not the answer.

“The best answer is to start with small changes that can improve your diet, your diabetes and your risks for other diseases,” Dr. Kuriti said.

This means working with your provider on a plan. You’ll need to reduce sugar-sweetened and artificially sweetened drinks and foods, replacing them with healthier alternatives to help with glycemic control. Instead of sweetened drinks, try sparkling water. Instead of processed sweets, try fruit, and always work to increase fiber.

“Long-term use of artificial sweeteners or diet beverages might not be a healthier option, but the goal is to make smarter substitutions to retrain your tastes,” Dr. Kuriti said. “Diabetes in most cases is a lifelong condition and requires changes to lifestyle and diet to reduce further risks.”

Tips to reduce use of artificial sweeteners:

• Start with one meal a day, decreasing how much sweetener you use.
• Each day, reduce the amount you use.
• Decrease the amount of processed foods you eat and increase natural items such as berries, nuts and vegetables.
• Drink plenty of water or try sparkling water or unsweetened tea.

https://nortonhealthcare.com/news/if-you-have-type-2-diabetes-are-artificial-sweeteners-good-for-you-the-short-answer-no/

Eating Fibre Before Consuming Carbs Can Lower Diabetes Risk, Explains Nutritionist

From news18.com

Blood sugar spikes are influenced not only by what you eat but also by how and when you eat it. Consuming carbohydrates on an empty stomach allows glucose to enter the bloodstream rapidly, causing sharp spikes.

Over time, repeated spikes can worsen insulin resistance and significantly increase the risk of developing diabetes. However, experts say a small but effective dietary change, eating fibre before carbohydrates, can help regulate glucose absorption and support long-term metabolic health.

                                                                     Fibre plays a key role in slowing glucose absorption

Nutritionist on How Fibre Before Carbs Lowers Diabetes Risk

Deepsikha Jain, a nutritionist with a Master’s degree in Global Public Health Nutrition from the UK and a certified national diabetes educator, recently explained how eating fibre before carbohydrates can help reduce diabetes risk.

In an Instagram video shared on January 19, she breaks down the science behind fibre’s role in slowing glucose absorption and preventing sudden blood sugar spikes.

Simple Experiment Shows How Fibre Controls Glucose Absorption

To explain the concept visually, Deepsikha uses a simple experiment involving two glasses of water, two sieves and droppers filled with red dye. She explains that the glasses represent blood, the sieves represent the stomach, and the red dye symbolises glucose released after consuming carbohydrates. One sieve is left empty, while the other contains a green substance representing fibre.

As she introduces the demonstration, Deepsikha says, “Just give me 60 seconds and I’ll tell you how eating fibre can reduce your risk of diabetes." She further explains, “Imagine these two glasses of water to be your blood. This (the sieve) is your stomach. And one stomach already has fibre. The other one is an empty stomach."

What Happens When You Eat Carbs on an Empty Stomach

During the experiment, Deepsikha releases the red dye through both sieves. In the setup without fibre, the dye flows straight into the water, visually showing how carbohydrates consumed on an empty stomach are quickly absorbed into the bloodstream. This rapid absorption leads to sudden blood sugar spikes, which can be harmful when repeated frequently.

How Fibre Slows Sugar Absorption in the Bloodstream

In contrast, when the dye passes through the sieve containing fibre, most of it gets absorbed by the green substance instead of entering the water freely. This demonstrates how fibre creates a barrier that slows down the entry of glucose into the bloodstream.

Explaining the science behind this, Deepsikha says, “When you’re eating fibre, it actually locks up the sugar that reduces the rapid absorption of sugar in your bloodstream, hence reducing the sugar spike." She adds that eating carbohydrates without fibre allows sugar to enter the blood too quickly, “hence creating a greater sugar spike, worsening your diabetes."

How Eating Fibre First Supports Long-Term Blood Sugar Control

Through this experiment, Deepsikha highlights that fibre plays a key role in slowing glucose absorption, which helps reduce insulin resistance over time. By simply prioritising fibre-rich foods before consuming carbohydrates, individuals can stabilise blood sugar levels and lower their long-term risk of diabetes.

https://www.news18.com/lifestyle/health-and-fitness/eating-fibre-before-consuming-carbs-can-lower-diabetes-risk-explains-nutritionist-aa-9849831.html